CrossFit Gotham

June 21 - 26 M21 7x 3 Box Clean Pulls + 1 Box Clean + 1 Jerk... For time: 30 WBS 10 BLB 3 Clean & Jerks 185/135 T22 Bench 5-3-3-1-1-1 Seven rounds for cals: 1min: Ski 1min: Rest W23 5x Box Sn Pull + Box PSn + OHS + Box SqtSn Frt Sqt 5-3-3-1-1-1 Helen 3 RFT Run 400m 21 KB Swings 24/16 12 Pull-ups F25 OHS 5-3-3-1-1-1 For time: 30cal Row 15 Ring Muscle-ups /BPU 30cal Row S26 30-20-10 reps for time of: Bike cals GHD/Anch sit-ups TTB WBS Run 400m after each round

June 14 - 19 M14 EMOM 9min Sqt Clean + Jerk + Frt Sqt + Jerk... Grettel 10 rounds for time of: 3 clean and jerks 135/95 3 burpees over the bar T15 WGTD Pull-ups 5-4-3-2-1 15:00 AMRAP: 20x Kettle Bell Swing (55/35) 10x Toes to Bar 50m Double Arm KB Front Rack Carry 24/16 W16 EMOM 9min Snatch Pull + Hang Snatch Pull + HPS + OHS 4 RFT Run 200m 50m Bearhug Carry 20 Alt. DB Snatches 50/35 20 Alt. renegade Rows 45/30 20x Single Arm KB Front Squat 32/24 F17 Frt Sqt 3-3-3-3-3-3-3 For time: 50 DUs 40 Pull-ups 30 cal Ski 20 GHDSU 10 BPU S18 It’s fun not to know.

Murph Challenge Photos Taken by Raf

June 7 - 12 M7 EMOM 9min PC + HSC + Split Jerk... Frt Sqt 5-3-3-1-1-1 7min AMRAP 3 HSC 165 3 Box Jumps 30/24 T8 EMOM 9min Snatch Pull + HSS + OHS Press 5-3-3-1-1-1 For time: Ski 750m 50 Snatches 95/65 25 GHDSU W9 Yeti For time: 25 pull-ups 10 muscle-ups 1.5-mile run 10 muscle-ups 25 pull-ups (Scaling for muscle-ups, etc) Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers. F11 Deadlift 5-3-3-1-1-1 15min AMRAP 50 Walking Lunges 40 Box Jump Overs 30 TTB 20 Deadlifts 245/165 S12 For time: 100c Bike 100 Anch. Sit-ups 75c Row 75 OHS 75/55 50 DUs 50 Pull-ups 25c Ski 25 BW Bench

June 1 - 5 T1 Thruster (FF) 2-2-2-2-2-2-2... For time: 3 rounds: 15cal Bike 10 HPC 135/95 5 Thrusters Rest 5 min 2 rounds: 10 deadlifts 225/155 32’ burpee broad jump W2 TGU 2-2-2-2-2 R/L 3 rounds for time of: Run 400 meters 30 Walking Lunges w DB 40/25 20 Alt DB Snatches 40/25 F4 Bat500 5 RFT 10 Back Squats 125/85 10 Ring Push-ups 10 TTB 10 OHS 95/65 10 Press 2x24/16 10 Pull-ups 10 Thrusters 95/65 10 KBS 32/24 10 BPU/BLB 10 Ski cals S5 In partners: 100 WGTD Sit-up hand offs 25/15 80 WBS 20/14 60 Row cals 40 BBJO 20 Alt DB Devils Presses 40/25

May 24 - 29 M24 Shots with RJ... 40min: AMRAP: w/wo vest Run 800m 5 RA 25 Push-ups 25 WBS 20/14 Run 800m 3 RA 10 Pull-ups 25 Push-ups 25 WBS 20/14 Run 800m 1 RA 20 Pull-ups 25 Push-ups 25 WBS 20/14 Run 800m 25 Pull-ups 25 Push-ups 25 WBS 20/14 T25 25min AMRAP 25 TTB 25 Hip extensions 25 Anch sit-ups W26 WGTD Pull-ups 2-2-2-2-2-2-2 Kroc Rows 10-10-10-10 R/L For max reps of each: 5 Min DUs (or Bike) 5 Min clean and jerks 95/65 3 Min DUs 3 Min clean and jerks 1 Min DUs 1 Min clean and jerks F28 5 Rounds for cals: 2 Min Bike 2 Min Row 2 Min Ski S29 Only 2 classes, sign up this week: 9 AM or 10 AM Memorial Day Murph For time w/wo a weight vest 20/14:* Run 1 mile 100 Pull-ups 200 Push-ups 300 Sit-ups Run 1 mile *Begin and end with the mile run. Partition the reps as needed.

Jan 11 - Jan 16 M11 Deadlift 3-3-3-3-3... 21-15-9 reps for time of: 225 pound Deadlift 95 pound Thruster T12 EMOM 12min PS 5-3-3-1-1-1 HPC 5-3-3-1-1-1 For Time: 100/80 Cal Row 80/60 Cal Bike 60 DUs 40 Kettle Bell Swing 24/16 20 Power Snatch 75/55 5 RFT 5 HPC 165/125 10 BLB 15/12 Cal Ski W13 Bench 3-3-3-3-3-3-3 15min AMRAP 50 Wall ball shots, 20/14 25 Strict Strict Ring DIps (push-ups) 40 Wall ball shots 20 Strict Strict Ring DIps (push-ups) 30 Wall ball shots 15 Strict Strict Ring DIps (push-ups) 20 Wall ball shots 10 Strict Strict Ring DIps (push-ups) 10 Wall ball shots 5 Strict Strict Ring DIps (push-ups) F15 HSC + Frt Sqt 2-2-2-2-2-2-2 12min AMRAP 12 Push press 115/75 12 Chest to bar pull-ups 12 One-legged squats S16 For time: 30 Deadlift 225/155 30 GHD/Anch. sit-ups 30 Double-unders 30 OHS 95/65 30 Pull-ups

Jan 18 - Jan 23 M18 Bench 2-2-2-2-2-2-2... 5 rounds for time of: 50 double-unders 25 Anch. Sit-ups 15 box jumps 24/20 Rest 2 minutes T19 Power Clean 1-1-1-1-1-1-1 5 RFR In 2:00 complete: 5x Deadlift (275/205) MAX RA time remaining *Rest 2:00 between sets Then, for time: Ski 1000m Row 1000m Bike 2000m W20 Push Press 2-2-2-2-2-2-2 For time: 225 pound Back squat, 21 reps 42 GHD Sit-ups 225 pound Back squat, 15 reps 30 GHD Sit-ups 225 pound Back squat, 9 reps 18 GHD Sit-ups R21 Rest F22 EMOM 18min: 2 HSS 30min AMRAP 5 Pull-ups 5 BPU 10 WGTD Push-ups 10 Plate Snatches 15 Plate Squats 15 Jump Squats S23 4 RFT 500m Row/Ski 10x Clean and Jerk 135/95 15x Toes to Bar

Jan 4 - Jan 9 M4. Frt Sat 3-3-3-3-3 Back Squats 2-2-2... 3 RFT 6 RHLF DB Split Jerks 6 RH OHWL 6 LHRFDB Split Jerks 6 LH OHWL 24 Anch. Sit-ups T5 Deficit Deadlift 3-3-3-3-3 Three rounds for time of: Row 500m Ski 500m 15 Pull-ups 10 Box jumps 30/24 5 Deadlifts 275/205 W6 9x E2MOM: 2 HSC For time: 21 Squat clean 95/65 42 KBS/Swings 15 Squat clean 30 Back extensions 9 Squat clean 18 TTB F8 Press 2-2-2-2-2-2-2 5 rounds for time of: 2 RA 20 alt. dumbbell snatches 65/45 S9 For time: 25 Overhead squat 95/65 20 Box jump overs 15 Power Snatches 10 TTB 5 BPU 10 TTB 15 Power Snatches 20 Box jump overs 25 Overhead squat

Dec 28 - Jan 2 M28 Snatch Deadlift 5-3-3-1-1-1 Hang squat snatch 3-3-3-3-3... 5 RFT 12 Pull-ups 24 KBS/Swings T29 SBR 450 W30 OHS 53-3-1-1-1 For time: 50 Back Squats 115/85 40 BLB 30 Power Cleans 20 BPU 10 OHS R31 Closed F1 Closed: Happy New Year! S2 Split Jerks 2-2-2-2-2-2-2 The Chief Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Dec 14-19 M14 5-4-3-2-1 Deadlift warmup... EMOM 18min 1 Deadlift 50-65% T15 Press 2-2-2-2-2 Push Press 3-3-3-3 Push Press 4-4-4 For time: Bike 500m 100 Anch. Sit-ups Bike 500m W16 Frt Sqt 1-1-1-1-1-1-1 For time: 5 Pull-ups 10 Push-ups 15 OHS 95/65 5 Pull-ups 10 Push-ups 5 Pull-ups 10 Push-ups 15 OHS 5 Pull-ups 10 Push-ups 5 Pull-ups 10 Push-ups 5 Pull-ups 10 Push-ups 15 OHS F18 Rope sled pull relays 10 RFM Row 1min Rest 2min* *100ft Farmers walk per rest

Dec 21 - Dec 26 M21 (Rope climb type prep) 20min AMRAP... 10 Foot Assisted Chest to Bar Pull-ups 10 Box Jump Overs 10 OHWL R 10 OHWL L 40 An. Sit-ups T22 For time: Bike 1200m Row 750m Ski 500m DUs: 50-40-30-20-10 Ground to Overhead 5-4-3-2-1 (115/75) W23 30/20/10 Back Squats F25 CLOSED: Merry Christmas! S26 Nick 12 RFT 10 DB Hang Squat Cleans 45/30 6 HSPU on DB (12 Push-ups on DB)

Don't forget to check the holiday candle sale featuring @charnise_candles_!! https://charnisescandles.com/

Looking for a great gift idea? Spread holiday cheer with some Gotham gear!! https://stores.inksoft.com/crossfitgotham/shop/home

CrossFit Gotham holiday candle sale: Come support a local small business during this holiday season. Charnise’s Candles will be at Gotham on Friday and Saturday for all of your gifting needs. These are great gifts for all those on your list! https://www.instagram.com/p/CImQjiSh7vl/... Website: https://charnisescandles.com/

M7 Press, Frt Sqt, Bk Sqt, then a bunch more squats T8 WGTD Pull-ups or sub, GHD, rope pulls, Devil’s Press, & core W9 GRACE F11 Handstand drills, Squat Snatch & Sweat S12 Twelve Days of Xmas

Movement wish list... this week, write down what you'd like to see for the Twelve Days of Xmas WOD this Saturday 12/12.